Met Newbould at Sanborn Regional HS for a short track workout before coaching later on in the evening. I basically followed along with what Brandon had planned for his last workout before racing 3k up at Dartmouth. The workout called for 2 sets of alternating 4x400 at 70, 4x200 at 42-43. I took reps 1 and 3, Brandon 2 and 4. **To be clear, the 200s were the "recovery" intervals, so the splits below are continuous...**
Set #1: 71, 42, 71, 44, 72, 43, 71, 42 = 7:36 5:03/mile
3 minute recovery lap w/ pit stop.
Set #2: 70, 42, 72, 43, 71, 41, 71, 42 = 7:32 5:01/mile
2 miles down for 10 total.
Feeling really positive about the workout. We were a little slow on the 400s and a little quick on the 200s, but overall I think the training effect was good. I think the core work I've been doing has helped improve my efficiency at faster paces. Looking to do more workouts with limited steady recovery periods like this one.
Ran a little over a mile at the MVS track session later on for 11 on the day. Good stuff!
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